Vagabond Relay Team(Missing Brucey, he was off wandering the streets of Wakefield)(Fourth Overall in Relay Race, and just a couple miles out from top three) Great Job Team Vagabond, you guys truly amazed me with your effort and cannot be more proud of you all. Most entered this event without any long distance training experience, but this did not stop each person involved to give it their all and just have fun in the meantime. You guys are truly inspirational, and just want to say thank you for everything!
I. Dynamic and Skill Mobility Warm-Up:
90 Degree Quad Stretch
Lunge Progressions
Shoulder Mobility
Hip Openers to Superman Holds
(Coach B Warm-Ups x 5 each)
Up and Down
Elbows High and Outside
Muscle Clean
Clean Lands
Clean Drops
Front Squat
II. Skill Transfer Exercises Continued…(Jerk Progressions)(w/barbell):
1.Push Press Behind Neck
2. Power Jerk Behind Neck
3.Push Press in Front
4. Power Jerk in Front
5.Split Jerk-Feet Position
6. Split Jerk-Barbell Position
III. Strength Workout of the Day(Total Body):
Power Jerk Behind Neck(1-1-1-1-1)
IV. Metabolic Conditioning Workout of the Day(“OPT Inspired”):
As Many Sets as Possible in 10 Minutes of:
1 Power Clean
1 Squat Clean
1 Split Jerk
1 Back Squat
1 Behind the Neck Strict Press
*Weight used during Metabolic Conditioning Workout of the Day*
Men-75 lbs
Women-45 lbs
*If you are feeling stronger than the RX, then you may go up in weight*
*The objective of this workout is to complete as many sets as possible with the time allotted. For example, 1 whole set is consisted of completing 1 power clean, 1 squat clean, 1 split jerk, 1 back squat, and 1 behind the neck strict press. The bar must not touch the ground or leave your hands during the set in progress. Once you have finished your 5 repetitions within the set, you may put the bar down and regroup.*
Post Number of Sets Completed to Comments.